Pre-workout: What is it, what does it do and who is it for? - chof 360 news

Imagine walking into the gym feeling unstoppable — bursting with energy and feeling the type of dialed-in focus that helps you crush every set. That's the promise of pre-workout supplements. With an estimated 78% of regular gym-goers using pre-workouts and 30% of beginners trying them within their first month, these supplements have gained a loyal following.

With so much buzz around pre-workouts, you might wonder if they live up to the hype. To find out, let's explore what pre-workouts are, who benefits from them, when to take them and the ingredients that make them work.

What is a pre-workout?

"Pre-workout supplements are [multi-ingredient] formulated products, often in powder or capsule form, that aim to enhance workout performance by boosting energy, endurance, focus and (hopefully) muscle strength," says Erik Bustillo, MS, RD, FISSN, CPT, a registered dietitian and certified strength coach.

When time is limited and maximizing your workout is a priority, pre-workout supplements are a tool that many people turn to to add "oomph" to their time at the gym, optimizing exercise sessions to make every moment count. These supplements fall into a broader category known as ergogenic aids — supplements and products that may improve exercise performance.

Pre-workout supplements, in particular, aim to help you push harder and train longer by delaying fatigue. As Bustillo explains, "The ingredients in these supplements are designed to enhance physical performance, and studies suggest that regular use can help [users] achieve specific fitness goals more effectively."

However, not all pre-workouts are created equal. While caffeine is a staple ingredient in most formulas, the additional ingredients vary widely between products, significantly influencing their effectiveness. Different formulations can also make some pre-workouts more effective for specific types of workouts. For instance, endurance athletes may prefer a pre-workout that includes electrolytes, to help maintain fluid balance during longer, sweatier sessions.

With manufacturers constantly tweaking formulations to stand out in a competitive market, the specific benefits of a pre-workout depend primarily on its unique ingredient profile. Check out our favorite pre-workouts for a variety of populations and needs.

What are the most important ingredients in pre-workout?

Pre-workout supplements, also referred to as multi-ingredient pre-workout supplements (MIPS), are made up of various ingredients, each chosen for specific performance-related benefits. "Pre-workouts typically contain a blend of ingredients, notably caffeine, creatine, betaine, amino acids and nitric oxide agents," explains Marie Spano, MS, RD, CSSD, CSCS, a sports nutrition coach for elite athletes in Atlanta.

Choosing the right pre-workout depends largely on your fitness goals. If you want to feel energized and alert, caffeine is the go-to ingredient for its positive effects on energy and fatigue. For strength gains, Spano recommends looking for a formula that includes creatine, a compound known to enhance muscle power and recovery.

To optimize blood flow and feel "pumped" during workouts, look for pre-workouts containing nitric oxide precursors like nitrates and L-citrulline. These ingredients promote better circulation, which may improve endurance and muscle function.

Understanding the key ingredients in pre-workout supplements can help you make an informed choice about which one is best for you. But beyond the ingredients themselves, it's important to keep dosages in check, particularly if you're taking multiple supplements or if you regularly take in caffeine from other sources, whether cups of coffee or your favorite energy drink. For this reason, some dosages are based on pre-workout servings, while others are based on all-day consumption. Pay attention to both guidelines to help you stay within suggested parameters. Bustillo points to these widely studied pre-workout ingredients:

Caffeine

Often misunderstood by consumers, caffeine is one of the most studied and effective ingredients in pre-workout supplements. While many myths about caffeine persist (like the belief that caffeine consumption is linked to heart problems), evidence indicates that caffeine is a potent ergogenic aid that enhances energy, mental focus and endurance by stimulating the central nervous system, explains Bustillo.

"Most pre-workout products contain 100-300 mg of caffeine per serving," adds Spano. By comparison, a standard cup of coffee typically contains 80-95 mg of caffeine, which means some pre-workout products deliver a similar or much more potent dose.

"The higher the caffeine content, the more intense the boost, similar to an energy drink," says Bustillo. He notes that products with higher caffeine levels are generally intended to maximize alertness and sustain endurance during exercise.

Beta-alanine

This amino acid plays a critical role in reducing fatigue during exercise by buffering away the lactic acid that builds up in the muscles during intense effort. "It helps reduce muscle fatigue by buffering lactate and hydrogen ion (acid) buildup, which can prolong workout intensity," notes Bustillo.

In simpler terms, beta-alanine allows you to push harder and train longer before fatigue sets in, making it an effective ingredient for those looking to maximize high-intensity workouts.

Citrulline malate (L-citrulline)

L-citrulline or citrulline malate is a critical nitric oxide (NO) precursor. Nitric oxide helps improve blood flow during exercise. Enhanced blood flow delivers vital nutrients, including oxygen, to your muscles, ultimately supporting more intense workouts with reduced soreness. L-citrulline, in particular, escalates your body’s production of NO, further enhancing circulation and workout efficiency.

Creatine

Creatine is one of the most extensively researched supplements, consistently delivering positive results for athletes and fitness enthusiasts. Creatine is naturally created in the body, and its function is to support energy production during high-intensity activities. When taken daily as a supplement, it helps increase strength, build muscle and reduce recovery time, making it a go-to for those aiming to optimize performance and results. While not all pre-workouts contain creatine, strength athletes may benefit more from using a pre-workout whose formula includes it.

Essential amino acids (EAAs), branched-chain amino acids (BCAAs) and taurine

Essential amino acids and branched-chain amino acids are prevalent in pre-workout supplements for their ability to reduce fatigue and muscle soreness, helping you power through longer, more intense workouts.

Taurine, another amino acid, is vital for maintaining fluid balance within cells and regulating blood pressure. When taken before a workout, taurine is believed to enhance endurance and strength and speed up recovery (although research shows mixed findings), making it a popular addition to pre-workout formulations.

Niacin

Niacin is often included in pre-workout products, and research suggests it may help build muscle and regulate blood sugar levels. However, its effects on exercise are controversial. While some studies suggest it may have benefits, other research indicates it may impair performance. More research is needed to fully understand its role in pre-workout effectiveness.

What are the side effects of taking pre-workout supplements?

Pre-workout supplements are a game changer for many gym-goers, but understanding their potential side effects is crucial for avoiding unpleasant surprises. The effects of a pre-workout, both positive and negative, can vary significantly between people. A product that works perfectly for one person and causes no issues might lead to digestive troubles or other side effects in someone else. Therefore, it's essential to experiment carefully and pay attention to how your body responds.

"There are several potential side effects from over-consuming caffeine, including insomnia, jitters, anxiousness, fast heart rate, upset stomach, nausea and headache," explains Spano. A small pilot study found that participants consuming a multi-ingredient pre-workout containing caffeine reported feeling less calm than those taking a caffeine-free version. However, as Spano points out, most people don't need a study to tell them that too much caffeine can leave them feeling jittery or overstimulated.

Another common pre-workout ingredient, beta-alanine, can cause paresthesia — a harmless but sometimes distracting flushing or tingling sensation across the body. While it typically subsides within an hour or two, it can be off-putting for some users.

Digestive upset is another possible issue, often linked to ingredients like creatine or artificial sweeteners. If you spend more time in the bathroom than at the gym after taking pre-workouts, it's probably time to switch to a different product.

"Some individuals may experience these effects more than others, depending on their tolerance to caffeine or [other] pre-existing conditions," notes Bustillo. "In general, pre-workout supplements appear to be safe for healthy adults, but overconsumption can raise potential concerns — like anything."

Ultimately, the key to using a pre-workout effectively is moderation and understanding your body's limits. Testing a new product in smaller doses (for instance, starting with a half scoop of a powder rather than a full scoop) can help you avoid potential pitfalls.

Tips for taking pre-workout

To get the most out of your pre-workout supplement while minimizing risks, keep these tips in mind:

If you're considering adding a pre-workout to your routine, consider trying one of the 12 options we put to the test. Our favorite overall? Ghost Legend V4.

Shoshana Pritzker

In our in-house testing, Ghost's Legend V4 supplement proved to have it all — flavor, mixability, ingredient effectiveness, caffeine content and affordability. 

One of the key reasons it took the top spot is its clinically effective doses of beta-alanine (3.2 grams) and L-citrulline malate (6 grams). These ingredients support muscle growth, strength and recovery, ensuring your muscles feel pumped and ready to perform. With 300 mg of caffeine, it provides an energizing boost to kickstart your session, but if you're sensitive to caffeine, simply take half a serving to enjoy the benefits at a lower dose (and make the product stretch further).

The exceptional flavors of Legend V4 also helped set this product apart. With options like Orange Cream (my personal favorite), Sonic's Cherry Limeade, Welch's Grape, Warheads Sour Watermelon, Sour Patch Kids Redberry, Blue Raspberry and Swedish Fish, it's impossible to get bored. Each flavor is spot-on, delivering an enjoyable pre-workout experience that feels more like a treat than a supplement.

$45 at Amazon

FAQs

Are creatine supplements better than pre-workouts?

Neither is inherently better — they serve different purposes. Creatine is a daily supplement designed to enhance muscle strength, power and size over time, making it ideal for long-term fitness goals.

Pre-workout supplements, on the other hand, are taken immediately before a workout to enhance performance during your session. Depending on your goals, you might benefit from using one, the other or both together as part of your regimen. If you do want to take creatine and pre-workout supplements, consider finding an option that offers both, like Optimum Nutrition Gold Standard Pre-Workout.

Who should avoid taking a pre-workout?

Pre-workout supplements are not suitable for everyone. Avoid using them if you're pregnant or breastfeeding, as some ingredients may not be safe. People with heart disease, high blood pressure, diabetes or other chronic health conditions should consult their doctor before taking a pre-workout supplement, as stimulants like caffeine can exacerbate these issues.

If you're taking any medications that could interact with the ingredients in pre-workout supplements, it's also crucial to proceed cautiously and consult with a doctor or registered dietitian. Certain components, like stimulants or herbal extracts, might interfere with how your medication works or increase the risk of side effects.

If in doubt, speak with your healthcare provider before starting a pre-workout supplement, to ensure it won't cause any harmful interactions or affect your overall health.

Are pre-workouts effective?

Pre-workouts can be effective when used appropriately, but their impact depends on several factors. Individual responses vary, and the effectiveness largely hinges on the product's formulation and how well it aligns with your specific fitness goals. While they can step up energy, focus and endurance for many, don't expect miracles — consistent effort in your workouts is crucial for long-term improvement.

What is the most effective way to take a pre-workout?

To maximize its benefits, mix your pre-workout supplement with water and consume it 20-30 minutes before exercise. This timing allows the active ingredients to fully absorb into your system before your workout.

Avoid taking these supplements on an empty stomach if you're sensitive to stimulants, and be sure to follow the dosage instructions provided by the manufacturer, to avoid overconsumption.

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Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.